Food Sources of Minerals and Vitamins
Majid Ali, M.D.
Food Sources of Vitamins and Minerals |
|
Calcium |
apple, beet, beet greens, broccoli, cabbage, cantaloupe, casaba & honeydew melons, carrot, celery, cucumber, garlic, grains, grapefruit, green vegetable leaves, lemon with peel, lime, orange, pineapple,seaweed,Sesame seeds, strawberry, sweet red pepper, Swiss chard, tomato, watercress. |
Iodine |
apple, asparagus, beet, blueberry, carrot, celery, cucumber, dulse, green pepper, kale, kelp, lemon, spinach, strawberry, Swiss chard, tomato, watermelon, |
Iron |
beet greens, dulse, kelp, garlic, green vegetable leaves, hot red pepper, kale, parsley, sesame seed, spinach, Swiss chard |
Manganese |
beet, carrot, celery, cucumber, parsley |
Magnesium |
almond, asparagus,avocado, beet, beet greens, broccoli, cabbage, cantaloupe, carrot, celery, collard leaves, garlic, grapefruit, grapes, green vegetable leaves, guava, kale, kelp, legumes, parsley, pineapple, spinach, strawberry, Swiss chard, tomato. |
Phosphorus |
Brussels Sprouts, broccoli, collard leaves, garlic, green vegetable leaves, kale, legumes,nuts,seaweed, seeds, whole grains. |
Potassium |
avocado, beet, beet greens, cabbage, carrot, dandelion greens, green vegetable leaves, legumes, nuts, parsley, radish, Seaweed, spinach, Swiss chard. |
Silicon |
celery, cucumber, dandelion, lettuce, spinach, strawberry, |
Sodium |
beet, cabbage, carrot, celery, beet greens, dandelion greens, hot red pepper,kale, kelp, parsley, spinach, Swiss chard. |
Vitamin A |
beet greens, broccoli, carrot, collard greens, cantaloupe, dandelion greens, hot red pepper, kale, parsley, spinach, sweet red pepper, Swiss chard, turnip greens. |
Vitamin B-1 |
asparagus, B-complex foods – (seeds, nuts, legumes, and whole grains), collard leaves, dandelion greens, garlic, kale, parsley, turnip greens. |
Vitamin B-2 |
asparagus, B-complex foods – (seeds, nuts, legumes, and whole grains), dandelion greens, hot red peppers, mushroom, safflower seed, spinach, turnip greens, wild rice, Swiss-chard. |
Vitamin B-3 (Niacin) |
asparagus, B-complex foods – (seeds, nuts, legumes, and whole grains), dandelion greens, hot red peppers, mushroom, safflower seed, spinach, Swiss chard, turnip greens, wild rice. |
Vitamin B-5 |
asparagus, B-complex foods – (seeds, nuts, legumes, and whole grains), collard leaves, dandelion greens, garlic, kale, parsley, turnip greens. |
Vitamin B-6 |
B-complex foods – (seeds, nuts, legumes, and whole grains), beef, cabbage,corn oil, lemon, orange, peanut oil. |
Vitamin B-12 |
alfalfa, comfrey, miso, nutritional yeast. |
Vitamin C |
asparagus, acerola cherry, beet greens, black currant, broccoli, Brussels sprouts, cabbage, collard leaves, dandelion greens, grapefruit, green pepper, guava, hot red pepper, kale, lemon with peel, lime, mustard greens, orange, parsley, red cabbage, spinach, strawberry, sweet pepper, Swiss chard, turnip greens, watercress. |
Vitamin D |
sunlight |
Vitamin E |
barley, Brown rice, green leaves, legumes, nuts, rye, wheat germ. |
Vitamin K |
green leaves |
c